30 Minute Workout Plan

Work out 30 Minutes a Day

A 30 minute workout plan provides moderate exercise necessary to burn calories and help you stay fit. When combined with a low-calorie diet, a regular 30 minute workout also helps to burn stored body fat. If you want to lose weight, a combination of exercise and diet is the way to reach your fitness goals.

Where to Start

The first thing you need to do is put it out of your mind that you don't have time to exercise. If your life is that chaotic, then it's all the more important to find time to take care of yourself. Regular exercise not only helps you trim down and firm up, but it also relieves stress and instills an overall sense of well-being.

To be realistic, time is a factor when trying to schedule exercise, but out of 24 hours in a day, you should be able to find a way to take 30 minutes for yourself at least three days a week. If you don't have time to drive to the gym, it is possible to put together a 30 minute workout plan that can be done at home. However, before starting any exercise plan be sure to talk it over with your physician.

If you plan to work out at home, another word of caution is also necessary. How exercises are performed has changed over the years. It is best to talk to a professional for input on form to avoid the risk of injury. This takes a little extra work on the front end of developing your exercise plan, but it will give you confidence to know what you're doing is right.

What to Include in a 30 Minute Workout Plan

When working out for 30 minutes, your plan should include:

  • Warm up
  • 20 minutes of resistance training
  • 10 minutes high intensity cardio intervals
  • Cool down

Exercises to Incorporate:


  • Squats: With your feet planted about shoulder width apart, keep your back straight. Bend knees as if sitting, but don't let your knees go in front of your ankles. (10 reps)
  • Lunges: Start with feet slightly apart. Step forward with your right leg and lower your body until your right knee is lined up with your ankle. Return to starting position and repeat with the left leg. (10 reps)

Core, Butt and Hamstrings

  • The Bridge: Lie on your back with knees bent and feet a comfortable distance apart. Slowly bring your hips up while keeping the small of your back on the floor. Squeeze your glutes, hold and return to starting position. (10 reps)

Core, Chest and Arms

  • Push-ups: Lie face down. Place palms on the floor just outside your shoulders. Foot placement will determine what level of difficulty you want to perform. If you're just starting out, place your knees on the floor and push up keeping a straight line from your shoulders to your knees. For a more advanced push up, place toes on the floor and push up in a straight form from shoulders to your feet. (10 reps)

Core and Abs

Choose from the following core ab exercises:

Rotate through this circuit of exercises until you've reached the 20 minute market. Then move on to cardio.


Cardio exercise can include walking/running in place, the use of an elliptical trainer, treadmill or other piece of fitness equipment. The key to this part of your 30 minute workout plan is to use intervals for ten minutes. For an interval, kick up the intensity for short bursts of 30 seconds, drop to slow and easy for 30 seconds, and so on until you've completed your 10 minutes.

How Often Should You Exercise?

Follow the above exercise routine three days a week. On your off days, enjoy a 30 minute walk. Once you get the idea down for the flow of a 30 minute routine, feel free to add your own exercises for variety, but be sure to target all the muscle groups.

30 Minute Workout Plan